How to I help my family eat healthier?
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Q: How do I help my family make healthier food choices?
Parents often ask how they can get their children and partner to eat healthier. The good (and sometimes daunting) news is that eating is largely a learned behavior. As parents, we get to teach our children what foods to eat, how much to eat to properly fuel their bodies and how to think about food. If you already have healthy eating habits, great! This can make it easier for you to model healthy habits for your children. But do not worry if you feel like you’re still working on consistently making healthy food choices for yourself. It is never too late to start and your kids will notice healthy changes you are making around mealtimes.
Before you even worry about what foods to put on your kids’ plates, focus on creating a positive environment around food. Ideally, meals should be eaten sitting down together, without the distraction of devices or the TV. From the time your children are infants, bring them to the table to enjoy meals. Eating in front of a screen or standing up, between activities, can often turn eating into a mindless activity and result in consuming more calories than you truly need.
Figure out what healthy foods you love and share those with your family. This could be a favorite family recipe or as small as sharing your favorite fruit.
Make healthier eating easier for you and your family by only having foods in your home that deem acceptable choices. For example, if you don’t want your children eating cookies for their afterschool snack, consider not having cookies in your home. Telling your children they should not eat something and then having it available can be confusing and potentially lead to unhealthy food behaviors later on in life. The same is true for the foods you eat. It is never a good idea to hide or sneak food (especially ones you’ve said are unhealthy) around your children.
Q: How do I get my kids to try eating fruits and vegetables?
Having children become involved with food decisions or food preparation can help them expand their palates. Have your children choose a fruit or vegetable at the grocery store or give them an option at snack time. For example, would they like to have a banana or strawberries? Picking a certain color food to try can be fun way to get small or school age children to try new foods.
For older children, try making meals from different cultures as a way to introduce fruits and vegetables they may not have tried yet. No matter what age your child is, it can be helpful to have them participate in food preparation. For example, have them peel or chop carrots, wash fruit or even assemble items on a plate. When possible, try to explain to your child why certain foods are healthy. For example, did you know carrots help improve your eyesight and broccoli can build stronger bones?
If you are dealing with a really picky eater, you might try getting creative on how you quietly incorporate more variety into their diet. Smoothies are a great way to introduce more fruit and even spinach, avocado and cauliflower. While vegetables can easily be incorporated into marinara sauce for pizzas or pasta.
Picky eating can be normal. However, if you are concerned, talk to your pediatrician. They can help connect you to specific resources for your child, including Idaho Falls Community Hospital’s outpatient dietician.
Q: What are fast, healthy meals I can make for my family?
Idaho Falls Community Hospital’s outpatient dietician, Kristi Stickely, loves to use ChopChopFamily.org. This organization is designed to help inspire families to cook and eat healthy meals together. You can find lots of quick, kid-friendly meals on their site. One of Kristi’s go-to recipes from the site is the Instant Ramen Soup.
This article was written by Dr. Keely Kubly, inpatient pediatric medical director for Idaho Falls Community Hospital. Dr. Kubly loves helping children of all ages but has a particular passion for supporting first-time parents.
This column does not establish a provider/patient relationship and is for general informational purposes only. This column is not a substitute for consulting with a physician or other health care provider.
Ask the Doctor is brought to you by Mountain View Hospital and Idaho Falls Community Hospital. Mountain View Hospital is proud to offer the community compassionate surgical, labor and delivery, NICU, diagnostic and rehabilitative services. And when the seconds count, count on Idaho Falls Community Hospital for emergency care. With around-the-clock trauma services, state-of-the-art technology, and a highly-skilled team, Idaho Falls Community Hospital is always ready to provide patients with the best possible treatment.
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